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  6. Yardlong bean (Asparagus bean) raw vs. Omelette

Yardlong bean (Asparagus bean) raw vs. Omelette — In-Depth Nutrition Comparison

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How are yardlong bean (Asparagus bean) raw and omelette different?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C; however, omelette is richer in selenium, vitamin B12, vitamin B5, vitamin B2, phosphorus, iron, and vitamin D.
  • Daily need coverage for cholesterol for omelette is 104% higher.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • Omelette has a lower glycemic index (0) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Egg, whole, cooked, omelet are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Omelette infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +105.1%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +754.2%
Contains more IronIron +214.9%
Contains more CopperCopper +31.3%
Contains more ZincZinc +194.6%
Contains more PhosphorusPhosphorus +183.1%
Contains more SeleniumSelenium +1620%
~equal in Calcium ~48mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +214.7%
Contains more Vitamin B3Vitamin B3 +540.6%
Contains more FolateFolate +59%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +250.9%
Contains more Vitamin B5Vitamin B5 +2243.6%
Contains more Vitamin B6Vitamin B6 +495.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Omelette DV% diff.
Cholesterol 0mg 313mg 104%
Choline 247.6mg 45%
Selenium 1.5µg 25.8µg 44%
Vitamin B12 0µg 0.76µg 32%
Vitamin B5 0.055mg 1.289mg 25%
Vitamin B2 0.11mg 0.386mg 21%
Vitamin C 18.8mg 0mg 21%
Polyunsaturated fat 0.169g 2.712g 17%
Fats 0.4g 11.66g 17%
Protein 2.8g 10.57g 16%
Saturated fat 0.105g 3.319g 15%
Phosphorus 59mg 167mg 15%
Vitamin A 43µg 172µg 14%
Iron 0.47mg 1.48mg 13%
Monounsaturated fat 0.036g 4.843g 12%
Vitamin D 0µg 1.7µg 9%
Vitamin E 1.29mg 9%
Vitamin B6 0.024mg 0.143mg 9%
Vitamin D 0IU 69IU 9%
Manganese 0.205mg 0.024mg 8%
Magnesium 44mg 11mg 8%
Sodium 4mg 155mg 7%
Zinc 0.37mg 1.09mg 7%
Vitamin B1 0.107mg 0.034mg 6%
Folate 62µg 39µg 6%
Calories 47kcal 154kcal 5%
Vitamin K 4.5µg 4%
Potassium 240mg 117mg 4%
Carbs 8.35g 0.64g 3%
Vitamin B3 0.41mg 0.064mg 2%
Copper 0.048mg 0.063mg 2%
Net carbs 8.35g 0.64g N/A
Calcium 50mg 48mg 0%
Sugar 0.31g N/A
Trans fat 0g 0.709g N/A
Tryptophan 0.032mg 0.14mg 0%
Threonine 0.104mg 0.467mg 0%
Isoleucine 0.15mg 0.565mg 0%
Leucine 0.2mg 0.913mg 0%
Lysine 0.184mg 0.767mg 0%
Methionine 0.04mg 0.319mg 0%
Phenylalanine 0.154mg 0.572mg 0%
Valine 0.162mg 0.722mg 0%
Histidine 0.09mg 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more CarbsCarbs +1204.7%
Contains more WaterWater +15.4%
Contains more ProteinProtein +277.5%
Contains more FatsFats +2815%
Contains more OtherOther +66.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +13352.8%
Contains more Poly. FatPolyunsaturated fat +1504.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.